kaeligetsfit

Apr 24th 2018

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Let's HECKING Do It, Fisher

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6 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is my current weekly routine to lose weight. I lift weights 5 days a week, while the other days are either active rest days OR cardio.

Exercises can be modified - I go to Planet Fitness and created this routine based on the equipment I have access to.

For Elliptical Training: I alternate between steady-state and HIIT workouts on the elliptical depending on how I am feeling. I also have access to two different types of elliptical-like machines, so I switch between them.

I am by NO MEANS an expert. If this helps you, great! If not, there are many routines on JEFIT that may suit you better.

Chest and Triceps 10 exercises, 1 hr 39 mins

Walking	0x0 reps	rest: 10s
Machine Bench Press	4x10 reps	rest: 45s
Machine Fly	4x12 reps	rest: 45s
Machine Tricep Extension	4x12 reps	rest: 30s
Cable Shoulder Extension	4x10 reps	rest: 45s
Cable Straight Arm Crossover	3x10 reps	rest: 30s
Dumbbell Tricep Extension	4x10 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 30s
Machine Ab Crunch	5x15 reps	rest: 15s
Recumbent Bike	0x0 reps	rest: 30s

Legs and Abs 13 exercises, 1 hr 56 mins

Walking	0x0 reps	rest: 10s
Smith Machine Squat	4x12 reps	rest: 45s
Machine Calf Raise	4x20 reps	rest: 30s
Machine Seated Leg Curl	3x10 reps	rest: 45s
Machine Leg Extension	3x10 reps	rest: 45s
Glute Kickback	4x12 reps	rest: 30s
Machine Hip Abduction	4x10 reps	rest: 45s
Machine Hip Adduction	4x10 reps	rest: 45s
Machine Seated Calf Raise	4x20 reps	rest: 30s
Plank	3x8 reps	rest: 45s
Leg Raise	3x8 reps	rest: 45s
Crunch	3x10 reps	rest: 15s
Elliptical Training	0x0 reps	rest: 30s

Cardio (Rest) 1 exercises, 1 hr 1 min

Elliptical Training

0x0 reps

rest: 60s

Back and Biceps 10 exercises, 1 hr 36 mins

Walking	0x0 reps	rest: 10s
Smith Machine Deadlift	3x10 reps	rest: 45s
Smith Machine Good Morning	3x10 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 30s
Machine Back Extension	3x12 reps	rest: 45s
Preacher Curl Machine	3x8 reps	rest: 45s
Machine Lat Pulldown	4x10 reps	rest: 45s
Cable Rope Seated Row	3x10 reps	rest: 45s
Recumbent Bike	0x0 reps	rest: 30s

Legs and Glutes 10 exercises, 1 hr 34 mins

Walking	0x0 reps	rest: 10s
Smith Machine Split Squat	3x10 reps	rest: 45s
Smith Machine Squat	4x10 reps	rest: 45s
Machine Calf Raise	3x20 reps	rest: 30s
Glute Kickback	3x12 reps	rest: 45s
Machine Leg Press	4x10 reps	rest: 45s
Machine Single-Leg Curl	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x20 reps	rest: 30s
Step Machine	0x0 reps	rest: 10s
Elliptical Training	0x0 reps	rest: 20s

Cardio (Rest) 1 exercises, 1 hr 1 min

Elliptical Training

1x0 reps

rest: 60s

Shoulders and Abs 13 exercises, 1 hr 59 mins

Walking	0x0 reps	rest: 10s
Dumbbell Seated Arnold Press	3x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
Dumbbell Rear Deltoid Row	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Barbell Shrug	3x15 reps	rest: 30s
Barbell Upright Row	3x10 reps	rest: 45s
Machine Ab Crunch	5x15 reps	rest: 15s
Air Bike	3x20 reps	rest: 45s
Plank	3x8 reps	rest: 45s
Toe Touches	3x10 reps	rest: 30s
Scissor Kick	3x20 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 40s